PE Q2 Review: Sports Injuries PDF

**Module 1:** **Observes Personal Safety Protocol to Avoid Dehydration, Overexertion, Hypothermia and Hyperthermia During MVPA Participation.** **SPORTS INJURIES** - **Happens when playing sports or performing exercises.** - **Injuries may occur when a person engages in Moderate to Vigorous...

**Module 1:** **Observes Personal Safety Protocol to Avoid Dehydration, Overexertion, Hypothermia and Hyperthermia During MVPA Participation.** **SPORTS INJURIES** - **Happens when playing sports or performing exercises.** - **Injuries may occur when a person engages in Moderate to Vigorous Physical 5Activity (MVPA).** - **Includes physical activities which span from moderate progressing to vigorous intensity.** - **Brisk walking or cycling and jogging are examples of moderate activities while aerobic dance or cycling uphill are vigorous activities.** - **Some are from accidents. Others can result from poor training practices or improper gear. Some people get injured when they are not in proper condition. No proper warm-up and stretching before you play or exercise can also lead to injuries.** - **Sports-related injuries are common among athletes of all levels.** - **They can occur due to various factors, including improper technique and inadequate training.** - **Understanding these injuries is crucial for prevention and recovery.** The most common sports injuries are: **SPRAIN** - Tear of ligament fibers, muscles, or tendons supporting a joint; occurs when a joint is extended beyond its normal range. Can involve a few fibers or a complete rupture; in extreme cases, fibers may rip from the bone. - Ligament injuries often caused by twisting. **CONTUSION (Bruise)** - **Bleeding into soft tissue caused by a direct blow from another person, implement, or object; can occur in any soft tissue.** - **Caused by a direct blow to the head; severity varies and can impair brain function.** - **Categorized as mild (grade 1), moderate (grade 2), or severe (grade 3) based on symptoms.** - **Brain injuries from impacts to the head.** - **Ball of a joint forced out of its socket (e.g., arm out of shoulder joint); must be reset by medical professionals.** - **Break, crack, or shattering of a bone. Closed fractures do not pierce the skin; open fractures break the skin\'s surface.** - **Breaks in bones from impact or stress.** - **Injuries involving stretching, partial tearing, or complete tearing of a tendon; categorized as first, second, or third degree. Chronic strains result from overuse or repetitive stress.** - **Muscle or tendon injuries due to overstretching.** **KINDS OF INJURY:** **ACUTE INJURIES** - **Occur suddenly during activity (e.g., sprained ankles, strained backs, fractured hands).** - **Sudden, severe pain** - **Swelling** - **Inability to place weight on a leg, knee, ankle, or foot** - **Tenderness in an arm, elbow, wrist, hand, or finger** - **Inability to move a joint normally** - **Extreme leg or arm weakness** - **Visible bone or joint displacement** - **Develop after prolonged activity in a sport or exercise** - **Pain during play** - **Pain during exercise** - **Dull ache at rest** - **Swelling** - **Exercise benefits the body, but proper precautions are essential to prevent injuries.** - **Quality of protective equipment (padding, helmets, shoes, mouth guards) contributes to safety.** - **Always consult a healthcare provider before starting any physical activity, especially vigorous exercises or sports.** **CAUSE OF SPORT INJURIES MAY INCLUDE:** - Improper or poor training practices - Wearing improper sporting gear - Being in poor health condition - warm-up or stretching practices before a sporting event or exercise - Lack of proper warm-up and cool-down - Overtraining without adequate rest - Poor technique or form during activities - Inadequate protective gear - Pain or tenderness in the affected area. - Swelling or bruising. - Limited range of motion. - Difficulty bearing weight or using the injured part. - **Develop a Fitness Plan:** Include cardiovascular exercise, strength training, and flexibility to decrease injury risk. - **Alternate Muscle Groups:** Exercise different muscle groups and rest every other day. - **Cool Down Properly**: Cool down should take twice as long as your warm-up. - **Stay Hydrated**: Drink water to prevent dehydration, heat exhaustion, and heat stroke. - **Stretching Exercises**: Improve muscle performance and reduce injury risk; stretch slowly to muscle tension, hold for up to 20 seconds, and avoid pain. - **Use the Right Equipment**: Wear supportive shoes and proper gear to correct foot problems that may lead to injury. - **Learn Proper Techniques**: Understand the correct methods for playing your sport. - **Rest When Tired**: Avoid exercise when fatigued or in pain. - **Take Time During Strength Training**: Go through the full range of motion with each repetition. - **Rehabilitation After Injury**: Ensure adequate rehabilitation before resuming strenuous activities following an injury. - **Rest**: Immobilization prevents further injury and allows recovery. - **Ice**: Reduces pain by numbing the affected area. - **Compression**: Keeps swelling under control with pressure. - **Elevation**: Keeping the injured part above the heart reduces swelling and discomfort. - Seek medical attention for severe injuries. - Avoid putting weight on the injured area. - **Warm-up prepares your body for physical activity.** - **Cool-down helps in recovery and reduces muscle soreness.** - **Both can significantly lower the risk of injuries.** **PROPER TRAINING TECHNIQUES** - **Gradually increase intensity and duration of workouts.** - **Incorporate strength training to support muscles and joints.** - **Focus on flexibility exercises to enhance range of motion.** **USE OF PROTECTIVE GEAR** - **Always wear appropriate protective equipment for your sport.** - **Helmets, pads, and braces can prevent serious injuries.** - **Regularly check and maintain your gear for effectiveness.** **ROLE OF COACHES AND TRAINNERS** - **Coaches should educate athletes about injury risks.** - **Trainers can provide guidance on proper techniques and recovery.** - **Open communication about injuries is vital for safety.** **PSYCHOLOGICAL ASPECTS OF INJURY** - **Injuries can affect an athlete\'s mental health and confidence.** - **Support systems are important for emotional recovery.** - **Focus on mental resilience during rehabilitation.** **LONG TERM EFFECTS OF SPORTS INJURIES** - **Some injuries can lead to chronic pain or joint issues.** - **Early intervention can reduce long-term complications.** - **Regular check-ups can help monitor recovery progress.** - **Analyze real-life examples of athletes who faced injuries.** - **Discuss their recovery processes and preventive measures taken.** - **Learn from their experiences to enhance your own practices.** - **Always prioritize safety over competition.** - **Encourage teammates to follow preventive measures.** - **Create a culture of safety in your sports environment.** - Water - Extra clothes - Towels and caps - **Prepare Yourself: Know your limits to avoid overworking your body.** - **Stay Hydrated: Drink water regularly, especially if sweating heavily.** - **Change Clothes: Avoid letting wet clothes dry on your body.** - **Use Towels: Wipe off excessive sweat.** **DEHYDRATION:** - **Definition: Occurs when the body does not have enough fluid to function normally, typically due to lost fluids not being replaced.** - **Dry, thirsty mouth** - **Fatigue** - **Dark urine and reduced output** - **Severe cases can lead to unconsciousness** - **Hot weather** - **Excessive sweating** - **High fever** - **Diarrhea and vomiting** - **Excessive exercise without adequate fluid intake** - **Drink at least eight glasses of water daily; up to 12 glasses in summer.** - **Hydration: Key to preventing dehydration; intake of adequate fluids is essential.** - **Drink plenty of water** - **Consume watery fruits and vegetables** - **Avoid hot environments** **HYDRATION AND NUTRITION** - **Stay hydrated to maintain performance and prevent cramps.** - **Eat a balanced diet to support energy levels and recovery.** - **Proper nutrition aids in muscle repair and overall health.** - **Pay attention to signs of fatigue or pain.** - **Don't ignore persistent discomfort; seek help if needed.** - **Rest is essential for recovery and injury prevention.** **DEHYDRATION:** - **Happens when the fluid in your body is used or lost more than the fluid you drink or intake.** - **Occurs when your body does not have enough water or fluid to perform normal functions.** - **Anyone may become dehydrated, but young ones (children) and older adults are more at risk.** - **Refers to the pressure one puts on himself or herself.** - **Can lead to simple discomfort that might extend to a more serious injury.** - **Occurs when the body easily loses temperature.** - **A person suffers hypothermia when their body temperature drops below 35 degrees Celsius.** - **The opposite of hypothermia.** - **Happens when body temperature rises significantly beyond the normal temperature of 37 degrees Celsius.** - **Hyperthermia, like hypothermia, can also threaten life.**